For TimeCardioBenchmark60:00
Pier Paddle
Monostructural
Solo
Workout Details
For Time
60:00
For Time:
500 mSwim
Paddle
500 mSwim
Coaching Tips
Strategy
- 1Start the swim at a steady pace to help manage energy for the paddle and second swim.
- 2Use efficient stroke techniques to minimize drag while swimming.
- 3Focus on keeping your core engaged during the paddle to maintain stability and power.
- 4Consider breaking the paddle into manageable segments to keep a strong pace throughout.
- 5Practice breathing rhythm during both swims to avoid fatigue.
Safety Considerations
Technical Focus
Ensure proper breathing technique while swimming to prevent fatigue and risk of cramping.
Recommended Warm-Up
General Warm-Up: Swim Erg or Similar
- 5-10 min Light Swim - 5 min(Easy pace)
Mobility: Shoulder and Hip Openers
- 5 per side Shoulder Stretch - 30 sec
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Torso Twists - 30 sec(Focus on the rotation from the waist.)
Activation: Dynamic Movements
2 rounds- 15 Flutter Kicks(Engage core, alternate legs.)
- 10 forward, 10 backward Arm Circles(Warm up shoulders.)
- 10 Bodyweight Squats(Engage legs before paddling.)
Scaling Options
Intermediate
Reduce swim distance by 25% and paddle distance by 25%.
- 1
swim
Reduce distance to 375 meters
- 2
paddle
Reduce distance to 1.5 miles
Scaled
Reduce swim distance by 50% and paddle distance by 50%.
- 1
swim
Reduce distance to 250 meters
- 2
paddle
Reduce distance to 1 mile